The safe way to gain weight is to eat calorie- and nutrient-rich foods frequently, around six times a day. Healthy additions such as yogurt and nuts elevate caloric content while enriching nutritional value. Half a pound to 1 pound of weekly weight gain is expected, according to WebMD.
Eating high-protein snacks after exercising helps build muscle mass and gain muscle weight. Nuts are a great snack because they're high in proteins and also provide healthy fats. Animal fats give the same nutrients as plant fats such as nuts and avocado, but also provide bad cholesterol and should be avoided, explains WebMD.